Zucchini Stuffed with Fennel and Rice
Nutritional values
(Percentage of daily recommendation)
| Calorie | 465 cal. | (22 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 58 g | (39 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.2 g | (24 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.5 mg | (54 %) | ||
| Vitamin K | 41.1 μg | (69 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.6 mg | (47 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 67 μg | (22 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 7.3 μg | (16 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 54 mg | (57 %) | ||
| Potassium | 900 mg | (23 %) | ||
| Calcium | 113 mg | (11 %) | ||
| Magnesium | 108 mg | (36 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 125 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 250 grams Long grain rice
- 500 milliliters Vegetable broth
- 1 Fennel
- 40 grams sun-dried Tomatoes (in oil)
- 60 grams almonds
- 4 Zucchini
- 4 Tbsps olive oil
- 1 Tbsp finely chopped parsley
- peppers
- salt
Preparation steps
Rinse rice in a colander and cook in broth for about 12-15 minutes.
Rinse fennel and cut out stalk, chop. Rinse fennel leaves and chop finely. Drain tomatoes and cut into fine strips. Chop almonds coarsely and set 2 tablespoons aside. Rinse and halve zucchini, scrape out pulp and chop.
Grease baking dish with high sides with 1 tablespoon oil and arrange zucchini halves in it it (scooped side up).
Heat remaining oil in a pan. Saute fennel for about 5 minutes, add zucchini pulp and saute briefly. Add tomatoes, almonds, parsley, fennel leaves and rice. Season with salt and pepper.
Stuff zucchini halves with the mixture and bake in preheated oven at 180°C (approximately 350°F) for about 30 minutes.
Remove from the oven and sprinkle with remaining almonds. Serve.
